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Sub 3:15 Marathon Plan Base Phase

Author

Jonny Mellor

All plans by this Coach
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Length

6 Weeks

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

The new and improved Sub 3-Hour 15-Minutes Marathon Training Plan is designed for runners who want to run inside 3:15 in their next marathon. If you have run close to 3:15 before or ran around 1:32-1:36 for the half marathon distance then this plan is perfect for you.


This plan is aimed at runners who are looking to get off to the perfect start for their next marathon. Wondering where to start or perhaps just want to build a really strong foundation to build your own training ideas onto then this is ideal for you.


Each week is packed with tips, workouts, and insights from myself, to give you all the tools and structure you need to succeed. I share knowledge gained from working with a range of different athletes and my own athletic career to help you train efficiently and get up and running on your marathon journey. Plus, gain complimentary access to JM Run Club - a library of running resources and training advice to help you make the most of your plan.


Your plan also includes downloadable guides on using the plan, injury prevention and nutrition advice to prepare for the marathon.


The following programme is devised from proven research and experience of what some of the worlds leading athletes and coaches have used and also from personal experience, knowing what has worked and what has impaired or halted my progression as an athlete. My coaching influences come from previous personal coaches and my current lead coach Steve Vernon a former British National Cross-Country Champion and International Mountain Runner. I also draw information from research gained from some of the world’s top coaches.


I started coaching in 2013 to support my athletics career and have since gone onto successfully coach a number of runners of varying ages and abilities via JM Coaching. To date I have ran 8-marathons and I have personal bests of 62:23 for half marathon set at New York in 2017 and 2:10:03 at Seville (2020) inside the Olympic Qualifying time of 2:11:30. Representing England at the 2014 Commonwealth Games, I have won multiple national titles over various distances.


In purchasing this plan you're also helping to support Jonny Mellor, an international distance runner based in the UK to fund and support his own career within the sport as well as giving him the platform to compete with some of the worlds best runners.

This structure enables us to stimulate desired training adaptations, ensure each run has a purpose and train efficiently. This will help reduce the risk of overtraining; burnout and injury ensuring you arrive at race day in peak physical condition. I adjust the frequency, intensity and duration of the workouts each week in a progressive manner in order to meet the desired objectives for that training block.


A typical week:


• Monday - Intervals
• Tuesday - Optional Strength Training
• Wednesday - Easy Running
• Thursday - Tempo Based
• Friday - Recovery Day
• Saturday - Long Run
• Sunday - Easy Running


This plan focuses on the initial base phase of marathon training and as such includes plenty of hill work and progressive runs. Think of it as the foundations to marathon success.


Head over to my testimonials page https://www.jmcoaching.co.uk/testimonials/ to see what my clients have to say about my coaching services or checkout my Google profile by searching for JM Coaching.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Runx6
6:37 hrs 2:35 hrs
Strengthx2
1:00 hrs 0:30 hrs
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
6:37 hrs 2:35 hrs
Strength
1:00 hrs 0:30 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Jonny Mellor

JM Coaching

My coaching philosophy is devised from proven research and experience of what some of the worlds leading athletes and coaches have used and also from personal experience, knowing what has worked and what has impaired or halted my progression as an athlete. I am a current Great Britain International Athlete and have successfully coached a series of athletes using very similar approaches. My coaching influences come from previous personal coaches and my current lead coach and mentor Steve Vernon.